Gym Weights
When it comes to working out, it might be about time to weigh up the benefits of weight training. In the past, weight training has had a tough rap. Terrified of looking like Hulk Hogan - unless that’s your thing - exercisers, particularly women, have looked to cardio to help them shed and shred. The reality is gym weights have a valuable role to play, in helping you hone your body in the short-term, and maintaining your long-term health.
What are the different types of gym weights?
There’s a huge selection of home gym weights equipment available, so, regardless of what you’re looking for, there really should be something that fits into your lifestyle, and your home.
Kettlebell
Kettlebells, which look like a cannonball with a handle on the top and bear absolutely no resemblance to a kettle, are a great exercise for strengthening your core, as well as your biceps and triceps. Kettlebells engage more muscles than dumb-bells because their weight is at the bottom, making you work harder and engage your core. Once you’ve got the thrust of it, kettlebells are a great addition to your home gym because they’re versatile, space-saving and can be used for lunges, squats, snatches and swings.
Dumbbell
The OG of hand weights, a set of dumbbells should be the bread and butter of any weights training. If you use them correctly, you can also eat as much bread and butter as you like! While that may not be strictly accurate, dumbbells are incredibly effective in the gym. You can use dumbbells as a set of hand weights while you’re standing, sitting or lying down (as long as you’re not using them as an excuse for a rest), with rows, twists, curls, presses, dips, lunges and so on. It’s making us break out in a sweat, just thinking about it.
Weight Plates
You can use a weight plate - which is exactly what it sounds like - with or without a bar. They are great for space-saving, if your home gym is more of a cupboard. You can also put a lot on your plate, with overhead lifting exercises targeting triceps and biceps. Alternatively, you can integrate a weight plate into any of your abdominal exercises, sliding the plate up and down your torso as you crunch. Putting a plate straight on your stomach sounds like you’re cutting out the middleman; actually, you could be cutting out your middle itself.
How do I start weight training?
It sounds sensible - which might come as a relief to some - but the best way to start weight training is to take it slow. You wouldn’t go from a jog around the block to running a marathon. So don’t imagine you can rival The Rock at your first attempt.
How do I choose the right gym weights?
At Orbit, we have a huge range of weights to choose from and are happy to offer our advice and expertise. Owning a set of dumbbells will allow you to alternate which weight you are lifting, and take your weight increase at its own pace. When you start, you should be able to complete three sets of five to ten reps of an exercise, without pain. The weights should feel challenging, but not impossible. Focus on your form; it’s much better to do fewer reps properly than it is to be lifting and pumping away with poor technique. It could also be worth consulting a personal trainer, or investing in some classes - either online or in-person - to make sure you’ve got a routine that suits your needs and abilities.
When should I increase my weight at the gym?
Gradually. When you can complete your previous sets easily, it could be time to increase the weights you are lifting, by up to ten percent. Sometimes, it’s just simpler to go to the next weight up - easy if you’ve purchased a set of dumbbells or kettlebells. Mix and match your range - some exercises will feel easier than others, and you should tailor your weight usage accordingly. And go slow; if you push yourself too hard, it could lead to injury.
What types of exercises can you do?
There are so many dumbbell exercises available, and almost the same amount of kettlebell workouts too. When it comes to weight lifting, or resistance training as it’s also known, you really are spoiled for choice. You can add weight to any body weight exercise you’ve been doing previously, such as squats or lunges. If you want to start slowly, you could begin with some weighted walking, or walking lunges, while you build up your confidence, and your strength. You can also target your upper body directly, with some overhead presses, bent over rows or bicep curls.
How many days a week should I lift?
How many days a week you should lift depends on your lifestyle and what other exercise you’re doing. For beginners, we would suggest weight training two to three times a week, in order to give your muscles time to rest and repair. Listen to your body; it’s important to make sure you’re not overstretching yourself. Also stay hydrated and make sure you warm up and down after each session.
Shop in Store
If you're located in Western Australia, pop into one of our stores to shop our range of weight training equipment. Our staff can help answer any questions you have as well as provide demonstrations on how to use different equipment. Head to our locations page to find a store near you.
Get in Touch
Got a question about our gym weight options? We’re always here to help.
There are several ways for you to get your questions answered. You can call us on 1300 13 42 13, send us an enquiry, or for a quick answer, check if your question has been answered in our Frequently Asked Questions.
Commercial Enquiries
We stock a range of commercial-grade weight lifting equipment. Head to our commercial weights and bars page to view the full range or if you have specific questions, please call (08) 6241 3019 to speak to our commercial team.
Frequently Asked Questions
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What Are The Benefit Of Training With Gym Weights?
It might not grab the same headlines as cardio, but training with gym weights has a huge number of benefits. In addition to keeping you fit, training with gym weights has a really positive impact on your bone strength and can ward off conditions like arthritis and osteoporosis.
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Will Weight Lifting Help You Lose Weight?
While all exercise for weight loss should be embarked on in a healthy way, in conjunction with a healthy diet and an increase in general movement, weight lifting has shown promising signs of helping people with weight loss. Weight training increases muscle mass and burning fat. That said, we all know that muscle weighs more than fat, so even though your trousers might be looser, this might not be reflected on your bathroom scales. Weight, like age, is nothing but a number. It’s how you feel that matters.
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Will Weight Training Bulk You Up?
Weight training increases metabolism and makes you more toned and defined, so it shouldn’t bulk you up. If you favour the bodybuilder look, you can use weights to help you get it, but you’d have to combine them with a very calorie-rich diet and stick to a smaller number of sets, with much heavier weights. For mere mortals wanting to look and feel a bit lighter, weight training will not have you bursting out your clothes like the Incredible Hulk, no matter how angry you get.
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Is Weight Training Better Than Cardio?
This is like asking if you have a favourite parent or child; don’t make us choose! Both weight training and cardio have a huge number of benefits and are great for achieving different things. Cardio will increase your fitness and cardiovascular health. Weight training will cement those benefits, help you tone up and feel stronger. Like all great partnerships - and some parents! - they work better together.
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What Are the Best Home Gym Weights?
It really depends on the areas that you want to target and which exercises you feel comfortable doing. Dumbbells and kettlebells are both incredibly versatile, while weight plates can be incorporated into machine exercises, once you’re ready to build out your home gym.
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Are Dumbbells Better Than Kettlebells?
Dumbbells are better than kettlebells for targeting smaller muscle groups, while kettlebells can make you build power and strength more quickly. They require a little more technique than dumbbells to avoid injury. It’s all dependent on the weights involved and the exercises you’re performing.
